GOLDEN VALLEY, Minn. - This January, KARE 11 Sunrise and Chris Freytag are teaming up for the Work Out of the Week, or W.O.W.

Every Monday on Motivation Monday, Chris will show us three simple exercises, along with modifications to get you moving toward your fitness goal.

The workout takes just ten minutes a day, five days a week. Chris says if you are sedentary, you should notice an increase in your fitness level. If you are already active, this will boost your metabolism even more.

Here is Chris's set of excercises for week four. Watch the video to see modifications and form.

Week #4:

Cross behind lunges with shoulder raises

Renegade Rows

Mountain Climbers

Week #3:

Side to Side Squats

Tricep Overhead Presses

Core Body Bicycles

Week #2:

Chest flies (on your back)

Spiderman planks

Front lunges with bicep curls

Week #1:

25 Pushups

25 Squat, with overhead shoulder press (with or without dumbbells)

25 Split jumps
Check back in every Monday in January for the next Workout of the Week.

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